MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle


Chris Madaera
Built 9 lbs muscle


Keelan Parham
Lost 30 lbs fat
Built 4 lbs muscle


Bob Marchesello
Lost 23.55 lbs fat
Built 8.55 lbs muscle


Jeff Turner
Lost 25.5 lbs fat


Jeanenne Darden
Lost 26 lbs fat
Built 3 lbs muscle


Ted Tucker
Lost 41 lbs fat
Built 4 lbs muscle

 
 

Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


ARCHIVES >>

"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

Mission Statement

H.I.T. Acceptable Use Policy

Privacy Policy

Credits

LOG IN FORUM MAIN REGISTER SEARCH
Shoulder Pain, What to Do?
Author
Rating
Options

DrFist

hi all, i started using a barbell for the front shoulder press a couple weeks ago using low reps and high weight, but the last couple days my left shoulder has been aching.

i used to use dumbells for this exercise, but switched to the barbell because it requires less skill.

does anyone know what i should be doing for now? i know the shoulder is a delicate area so i wanted to know what i should do.

thanks a lot!
Open User Options Menu

hdlifter

I sympathise with your situation, it has happened to me on a few occasions. BB presses, in their various forms, are unforgiving. Hence tweaking the delts is always a possibility.

My beloved Scott press, which ballooned up my delts like no other move, is the best delt-builder by far!!

To remedy my delt issues...stretch the delts by pushing up against a wall or overhead beam. Push for 10-secs, rest for 5, repeat 3 times twice daily. Each time, push deeper into the stretch.
Open User Options Menu

perrymk

Start with ice and rest. Then read my favorite:

Treat Your Own Rotator Cuff
Jim Johnson
ISBN-13: 978-1598582062

as well as the classic:

7 Minute Rotator Cuff Solution
Jerry Robinson (Author)
ISBN-13: 978-0944831250

Both are available on Amazon and probably elsewhere too.



Open User Options Menu

DNAHelix

New York, USA

Acupuncture, he best way to treat shoulder or any other pain. If you were in NYC I could recommend a guy.
Open User Options Menu

simon-hecubus

Texas, USA

What grip width did you use?

Since you did not say "BTN", I assume this was to the front, right?

Standing or sitting? Did you clean the wt or unload it from a squat rack or something like that?

Did you warm-up?

More details please.

Scott
Open User Options Menu

hdlifter

My version of Scott press...

1) DB's pushed up hard against the pinkie fingers, tilted at a 45o angle.

2) Seated with lower back supported.

3) Front of db's touch delts, push up 1/4 ...no higher.

4) Elbows back so there's a straight line between...kept there throughout the set.

10-12 reps seem to be the sweet spot.
Open User Options Menu

cmg

hdlifter wrote:
My version of Scott press...

1) DB's pushed up hard against the pinkie fingers, tilted at a 45o angle.

2) Seated with lower back supported.

3) Front of db's touch delts, push up 1/4 ...no higher.

4) Elbows back so there's a straight line between...kept there throughout the set.

10-12 reps seem to be the sweet spot.



Is this the way you do them?:
http://www.youtube.com/...VZpDwE6rFc&NR=1

Thank you,

Ron
Open User Options Menu

DNAHelix

New York, USA

I actually hurt mine not long ago as well. Taking a break from training due to shoulder pain.

I think I just need to let it rest.
Open User Options Menu

overfiftylifter

First, have the shoulder examined by a orthopedist or other specialist and do not listen to amateur opinions. Move forward with proper guidance which generally is not found on forums.
Open User Options Menu

hdlifter

cmg, very similar, but I keep the db's back without the twist. That keeps the tension through the hands into the side delts better I found.

overfiftylifter, I can appreciate what you are saying. There is tweaking ones delts, then there is actually injuring it...I assume the latter. I have been training others since 1978, so the advice I offer is far from "amateur"...if in fact you meant me.
Open User Options Menu

backtrack

My solution to any pain in any muscle, or joint area is to still keep doing the same exercises, just use lighter weight, more repetitions and do not go anywhere near failure.
Open User Options Menu

simon-hecubus

Texas, USA

Dan_The_man wrote:
My solution to any pain in any muscle, or joint area is to still keep doing the same exercises, just use lighter weight, more repetitions and do not go anywhere near failure.


And slow down your reps, esp turnarounds.

Also, on shoulder press, avoid extreme ROM. The bar should go no lower than chin level at the bottom of each rep. Not everyone is built for full military-style front BB presses.
Open User Options Menu

simon-hecubus

Texas, USA

From the DC master:

"With a large towel or broomstick, hold it with straight arms for the entire time of what I describe in the following movement--a large "rolled up like a rope" beach towel works good but honestly a longer broomstick (without the bristles) works best in my opinion.

Start out with it with a really wide grip (with straight arms) in front of you (on your quads) and with straight arms bring it up and overhead and then down and back to the middle of your back--STRAIGHT ARMS ALL THE WAY--this is going to be very difficult and hard the first couple times out... At least 20 reps each time you do this--one repetition is from in front of your face (all with straight arms) to up overhead and back, and then down all the way to the middle of your back and then back up overhead to in front of your face again (again all with straight arms)--the important part of the movement is the area overhead that is really tight. Do all of this carefully/slowly --- don't just whip it over and back.

If your hand is slipping off the broomstick even with the widest grip, or you can?t bring your arms over straight and they start bending on you, you have some serious shoulder inflexibility and need to work this hard and get up to speed (or you could just need a longer broomstick too)

Again do all of these revolutions controlled and carefully. Push into the stretch as you go along toward the 20+ revolutions, your chest will be pushing outward and your shoulders rolling back* --your shoulders are going to blow up with so much blood its going to be incredibly painful pumpwise.

Do this once a day at night as many times a week as you can --- possibly... every single day ---but every time you do it try to move your grip inward (that?s the key). It's going to be very hard to do but try your best to move your grip inward for the next 2-4 weeks and your range of motion with shoulders will increase dramatically and any impingement and the majority of other problems should be gone..."

*Something you may have failed to do with front BB presses is retract your should blades throughout the movement. It helps heep these problems at bay, if you can remember to do this during ANY press from bench to incline to overhead. Lateral raises too.

Best,
Scott
Open User Options Menu

Turpin

Simply avoid anything that hurts/aggravates it !

T.
Open User Options Menu

overfiftylifter

Making a diagnosis and treatment without examination is foolish especially if it is a lingering pain after 72 hours. Exercise sometimes elicits pain from disease processes of the bone and muscle. How are you going to access if the condition is from joint dysfunction/myofascial compensation and or some other pathology from behind your keyboard? When you have been in practice for over 25 years, you learn not to jump to diagnostic conclusions.
Open User Options Menu

southbeach

treat it like a sore dick don't screw with it!
Open User Options Menu

hdlifter

overfiftylifter wrote:
Making a diagnosis and treatment without examination is foolish especially if it is a lingering pain after 72 hours. Exercise sometimes elicits pain from disease processes of the bone and muscle. How are you going to access if the condition is from joint dysfunction/myofascial compensation and or some other pathology from behind your keyboard? When you have been in practice for over 25 years, you learn not to jump to diagnostic conclusions.


I was merely offering advice, nothing more, nothing less. Enough said.
Open User Options Menu

overfiftylifter

HD, my comments were not pointed at you.
Open User Options Menu

hdlifter

OK, glad to hear. That's the problem with the written word, it's not always easy to detect the intention. :)
Open User Options Menu

entsminger

Virginia, USA

southbeach wrote:
treat it like a sore dick don't screw with it!


==Scott==
Now we're seeing the cultured side of Southbeach, ha ha..
Open User Options Menu

southbeach

entsminger wrote:
southbeach wrote:
treat it like a sore dick don't screw with it!

==Scott==
Now we're seeing the cultured side of Southbeach, ha ha..


you liked that didn't you scott?
Open User Options Menu

entsminger

Virginia, USA

southbeach wrote:
entsminger wrote:
southbeach wrote:
treat it like a sore dick don't screw with it!

==Scott==
Now we're seeing the cultured side of Southbeach, ha ha..

you liked that didn't you scott?


==Scott==
Actually it did get to the point quite well in spite of it's crudeness.
Open User Options Menu

crazeeJZ

Don't overhead press so that they heal. Pressing heavy with hands locked and spaced on something uniformly throughout the movement transfers give from the hands to the shoulder joints.

When your joints are better, try db shoulder presses with a parallel or neutral grip(palms facing each other). The lack of locked hand position and grip are easier on the joints.
Open User Options Menu
Administrators Online: Mod Phoenix
H.I.T. Acceptable Use Policy